T Nation

Frank's Training Log


#1

Background: DOB: 11/08/61, Ht.: 5’ 10"; Wt. 238 lbs.

Raw Goals for February 2018: Push Press 315; Squat 450; Dead Lift 600; Power Clean 295; and bench 420.

September 3, 2017- First day back squatting after right thigh injury.
a. Leg Extension: 50 x 2 x 20; 110 x 2 x 10 reps; 125 x 10
b. Back Squat: 135 x 3 x 10; 185 x 5; 215 x 5; 240 x 5.

September 4, 2017-Shoulders
a. Strict Press: 135 x 2 set of 10 reps; 185 x 5 and 205 x 4.
b. Side Lateral: 90 x 3 x 1o;
c. Upright Rows: 180 x 3 x 10

Tricep:
a. Pushdown: 110 x 10; 120 x 6; 140 x 6; 170 x 2 x 6.

September 5, 2017 Training. Wt. 240 llbs and body fat 16.7 %
Back:
a. Stiff leg dead lift: 135 x 6; 225 x 6; 315 x 3;
b. Regular Deadlift: 405 x 1; 435 x 1; 485 x 1;
c. Power clean: 135 x 3; 185 x 3 x 2
d. Bodeyweight chins: 4 sets of 3 reps;
e. Machine Rows: 155 x 10; 200 x 10; 245 x 5 x 2 sets.

Curls: barbell: 55 x 10; 65 x 10; 95 x 2 x 6.

September 6: Legs:
a. machine extensions one leg: 50 x 2 x 20
b. machine extensions both legs: 110 x 20; 130 x 20;
c. machine leg curls one leg: 55 x 2 x 20;
d. machine leg curls both legs: 100 x 2 x 10:
e. Belt squat: 90 x. 3 x 20;
f. seated calf raise 180 x 4 x 8;
Chest:
Incline press machine (injured left pec): 70 x 20; 110 x 20; 150 x 2 x 15;
Machine Dip: 150 x 3 x 20.

September 7, 2017:

Back: Light day

a. Pull Down Machine 135 x 10; 150 x 10, 190 x 10;

b. Pull over 70 x 3 x 10;

Shoulder: Light

a. Press machine: 80 x 20; 110x 3 x 15;
b. Machine Side lateral 70 x 3 x 20 reps.

September 9, 2017:

Legs:
a. Squat: 135 x 3 sets 10 reps; 200 x 3; 230 x 3; 260 x 3;
b. Leg Extension: 50 x 2 x 20 each leg;
c. Leg Curl: 35 x 20 and 60 x 15 each leg; 100 x 2 x 10 both legs;
d. Calf raise on leg press: 270 x 20; 360 x 20; 460 x 2 x 15

Shoulders:
a. strict press: 45 x 20; 65 x 20; 95 x 20; 125 x 17
b. upright row: 80 x 3 x 20

Tricep pushdown:

100 x 3 x 20.

September 11, 2017 (Monday:
Back:
a. Machine Pull Down: 130 x 10, 150 x 10; 170 x 10, 200 x 10 and 220 x 5;
b. Machine Chin: 150 x 3 x 10;
c. Hyperextension: 2 x 10 reps;
d. Deadlift: 135 x 3; 225 x 2; 315 x 1; 405 x 1; 475 x 1; 525 x 1;
e, Hang Cleans (from knee): 135 x 3, 155 x 3; 185 x 2 sets of 3 reps;
f. Machine Rows; 135 x 10; 200 x 3 sets of 10;
Chest: Machine Bench (pec still injured (100 x 20; 140 x 2 sets of 20;
Biceps: straight bar curls: 45 x 10, 65 x 10; 95 x 6 and 115 x 6.

September 12, 2017:

Legs;
a. one leg extension: 35 x 20; 55 x 20;
b. one leg curl: 25 x 20; 65 x 15
c. two leg curl: 110 x 6
d. seated calf raise: 140 x 10; 190 x 2sets of 10;
e. belt squat: 90 x 20; 140 x 2 sets of 15

Shoulder:
a. strict press: 45 x 20; 95 x 20; 135 x 20; and 135 x 10 (tweaked right pec)

Tricep Extension: 108 x 3 sets of 10 reps.

Saturday, September 16, 2017:

Chest (L peck still injured at tie-in with bicep and shoulder):
a. Machine Bench: 95 x 20; 115 x 20; 130 x 20; 185 x 10; 215 x 2 (too much pain);
b. Machine Fly: 65 x 3 x 10;

Back:
a. Machine pulldowns: 130 x 10; 160 x 10; 190 x 10; 220 x 2 x 5 reps
b. Machine Chins: 160 x 3 x 10 reps;
c. Dumbell Rows: 100 a 4 x 6 reps;
d. BW hypers: 3 sets of 10 reps.
weigh 238 lbs.

Sunday, Sept 17:
Legs:
a. leg extension 50 each leg x 2 sets 20;
b. leg curl: 35 x 2 x 20 each leg; 65 x 15 each leg; 88 x 10 both legs;
c. Back squat: 235 x 6 x 2 reps;
d. calf raise seated; 90 x 20; 190 x 4 x 8;

Shoulders:
a. Strict press: 45 x 20; 65 x 20; 95 x 20; 135 x 2 x 10;
b. Machine lateral raise: 70 x 10; 125 x 2 x 10;
c. Upright rows Machine 80 kilo x 3 x 10,

Tricep:
a. Machine Pusdown:

100 x 3 x 10

September 19th, Tuesday: Wt. 242.8 and Fat percent 16.4

Back:
a. Hypers: BW x 3 x 10;
b. Machine Pulldowns: 130 x 2 x 10; 150 x 10; 170 x 10; 200 x 10;
c. Machine Rows: 175 x 10; 215 x 2 x 10;
d. Machine Pull overs: 125 x 3 x 10;

Chest:
Machine Bench:
95 x 20; 140 x 20; 185 x 10 (Left Pec tie-in killing me).

September 20, Wed:
Legs:
a. Leg extension: 50 x 2 x 20 each leg; 110 x 10 both legs; 130 x 10 both legs;
b. Leg curl: 50 x 2 x 20 each leg; 90 x 10 both legs; 110 x 10 both legs;
c. belt squat: 90x 20; 135 x 2 x 20;
d. Seated calf raise: 90 x 20; 200 x 2 x 10.

Shoulder:
a. Strict press: 45 x 20; 95 x 20; 145 x 10; 165 x 10; 185 x 8;
b. Upright row on machine: 75 x 10; 137 x 2 x 10 reps;

tricep pushdown machine: 110 x 10; 135 x 10 and 150 x 10;
curl preacher: 50 x 10; 70 x 10 and 90 x 10.

September 23, Saturday:
Back:
a. Pull downs: 133 x 2 x 10; 169 x 2 x 10;
b. Machine chins: 133 x 3 x 10;
c. barbell bend rows: 135 x 5; 185 x 5 x 5;
d. Stiff leg deadlift: 235 x 3; 305 x 3 x 3
Chest:
Machine incline: 95 x 20; 130 x 20; 150 x 20.

bicep: 80 x 10; 110 x 3 x 3.

September 24th:
Legs:
Leg Curls: 50 x 20 each leg; 65 x 10; 110 x 2 x 10;
Leg Extensions: 50 x 20; 110 x 20; 125 x 10;
Squat: 135 x 2 x 5; 185 x 3; 235 x 3 x 3 (right thigh twinge)
leg press: 180 x 20; 270 x 20; 360 x 20;
calf raise with leg press; 180 x 30; 270 x 30; 360 x 20

Shoulder:
Strict press; 45 x 20; 95 x 10; 135 x 5; 155 x 5, 185 x 5.

Tricep: 100 x 3 x 10

Wed: Sept 27;

a. Machine pull downs: 132 x 10; 156 x 10; 180 x 10; 228 x 2 x 5

b. Machine pull ups: 132 x 10; 158 x 10; 180 x 10;

c. Barbell bend rows: 135 x 5; 185 x 5; 235 x 3 x 5;

d. stiff leg dead lifts: 235 x 2 x 5; 285 x 5; 335 x 5;

Chest:
Incline machine: 110 x 20; 150 x 20; 210 x 2 x 10;
Machine dips; 210 x 3 x 10;

curls:
70 x 10; 90 x 6; 110 x 2 x 6.

September 29, Friday
Shoulders:
a. Strict Press: 45 x 20; 95 x 10; 115 x 10; 135 x 5; 155 x 5, 185 x 5; 205 x 5; 175 x 10; and 175 x 8;

b. Machine side lateral: 95 x 10; 125 x 10; 140 x 10;

c. Upright rows: 37.5 kilo x 3 x 10;

Tricep Machine Push Down: 100 x 2 x 10; 120 x 6; 140 x 6; 160 x 6.

Saturday, Sept 30th:

Legs:

Extensions each leg: 50 x 2 x 20
Curls each leg: 50 x 2 x 20;
Calf raise seated: 50 x 20; 140 x 3 x 15;
back squat: 135 x 5, 185 x 5; 235 x 6 x 3.